Ready for a natural booty lift?
The Booty Pump Circuit is a full-blast lower body workout that will target all areas of your glutes while burning some mega calories along the way! For best results, I suggest doing this workout 2-3 times per week as your lower body training. You’ll be amazed by the results you’ll get if you stay consistent and give your 100% during each workout session!
What You’ll Need for this Workout
- 1 dumbbell (5-12 lbs. depending on your fitness level)
- 1 chair, stool or stepper
- a pair of ankle weights (2-5 lbs. each depending on your fitness level)
- an elastic band
- an elliptical or other cardio equipment (you can also do cardio exercises with your own bodyweight or running outdoors)
Start off with a warm-up: set your timer to 5min. and quickly move from one exercise to the next (once you reach the last exercise, start back up from the top until your time is up).
- 50 jumping jacks
- 25 in-and-out squat jumps
- 50 high knees
- 25 side-to-side lunge jumps
- 50 invisible jump rope
Once you’ve completed your warmup, it’s time to get down to business: moving from 1 exercise to the next (see exercise breakdown below image for demonstrations) following the prescribed amount of repetitions. Once you completes 1 full set, take a short break (approx. 1min.) and repeat 2 more sets for a total of 3. After completing the 3 sets of 5 exercises listed below, finish off your workout session with 10 minutes of steady state cardio, you can use the elliptical trainer or opt for something else, it’s up to you! Ready to burn some fat & sculpt that booty?
image via Pinterest
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